Notes
Quick circuit first:
25 situps, 9 pull-ups, 15 squats (95#), 15 bench (95#), 10 curls (25# dumbbells), 10 lunges, 10 military press
Followed by Long Hill workout:
Mile 1: 6% incline at 6 mph
Mile 2: 5% incline at 6.5 mph
Mile 3: 4% incline at 7 mph
Mile 4: 3% incline at 7.5 mph